Rest-Pause/High Intensity Routine, 3x a week + 1 leg day (4 training sessions per week)

Sample:

Dumbbell Bench (12, 10, 8, 6) + 2 rest pause sets (15 seconds rest, rep to failure)

Bent Over row (12, 10, 8, 6) + 2 rest pause sets

Weighted Dips (12, 10, 8, 6) + 2 un weighted burnout sets

Straight bar curls (4 X 8) + 2 rest pause sets

Lateral raises (4 X 12) + 2 rest pause sets

Hanging Leg raises (4 X 15)